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I would love to talk training and exercise...... I have lost 45 pounds don't think I really can lose anymore.... I do believe it's 70 percent diet 30 percent exercise..... I wih you all the luck!!!

Absolutely!! I'll go into this more below.

Originally Posted by Doug Seward

Stefan,

You might want to look into TLS. I am not a shill, just a happy successful customer. I lost 39 pounds in 12 weeks this past Spring under the supervision/coaching of a PhD Chemist/Nutritionist and have kept it off since May. My wife lost 35 pounds. It is a low-glycemic plan with heavy emphasis on fresh veggies, fruit, and lean meat. Minimal processed carbs. It is a structured program which is survivable. I would be happy to answer questions or make an introduction if you are interested. In am getting ready for another cycle to knock off another 20 before Thanksgiving. -Doug

A number of years ago, I realized I had slowly over time creeped up to the point where I was substantially overweight at nearly 220lbs (I'm 5'7). After that, I lost over 40lbs in three months as well, eating mostly taco bell and chicken lol. I added bodyweight strength training to my routine (this is not unending reps of pushups and situps as most people believe), and watched my calories with a site called 'MyFitnessPal'. The biggest part of losing WEIGHT (note...I didn't say losing 'fat'), is maintaining a healthy (500cal a day is a good start) calorie deficit, which basically means eat less calories than you burn in a day. Cardio based workouts will help you burn more calories, allowing you to eat more and still maintain that healthy deficit. Keep in mind that if you burn substantially more calories than you're taking in on a regular basis, your body will rebel and hold onto what fat stores it has. Significantly overweight people can start at a higher deficit than people with 20-30lbs to lose...but in the end your body needs fuel, and food is that fuel. On the other hand...strength/resistance training is MANDATORY for healthy fat (note...I didn't say 'weight') loss. While cardio burns calories...those calories do NOT come from fat exclusively...but also from lean tissue (particularly muscle). Lean tissue is expensive for your body to maintain...and lets face it, how much muscle do you need to walk, or even run? Your body will shed what is unnecessary for your day to day activities. Strength training dictates to the body that the weight you lose comes from body fat exclusively.

During the course of my weight loss, and the three years since...I became a personal trainer. At first it was just for friends on myfitnesspal (its a free site btw...there's no part of it that costs anything to use) who were local to me...then later for others at my gym, place of work...friends of friends lol, etc. I learned as much from training so many individuals as I did from books and research. Each person is different, but the one constant that held true no matter what...male, female, old, young, substantially overweight, or with just a few pounds to lose...is that if you eat enough (more than people usually believe) while still maintaining a calorie deficit...strength train 2-3x a week (low rep/higher resistance is best), and only do enough cardio (walking is best...running is unnecessary and can add stress to joints already stressed beyond limits by carrying too much weight) to help you balance out your calorie intake/expenditure...you'll be more fit than you've ever been in your life, in very short order.

I hope this helps, and sorry for the 'almost' rant, but this is a subject that is very important to me...with soooo many myths surrounding it that its almost sad. Seeing people detoxing, going on crash diets, only eating certain foods, running miles and miles and miles, and overall just working way too hard for no results frustrates me to no end. Eat less calories than you burn, and stress your body with high intensity, short duration work...and the results are flat amazing.

Oh, and if you do happen to stop by MyFitnessPal...my username there is the same as here. Feel free to friend me .

I had looked at MyFitnessPal and I like it. In the end, it doesn' really matter which (of the reasonable) systems you follow as long as you are consistent - and persistent. I know enough about nutrition to find my way through this, and in the end it will come down to a diet that is heavy on the fruits & veggies, lean proteins and complex carbs. I know, there are other religions out there, but I know that in the long-term I cannot live without carbs, being German I am too much a bread and potato guy.

And I fully agree, as much as on would like to go about this in an extreme way, moderate but persistent change is key. And realistic goals. If I lose 100 pounds, I will still be obese - but relatively healthy and functional. The last time I had 'normal weight' was over 25 years ago, and I have no intentions to torture myself back there.

Exercise clearly supports weight loss and even more so weight maintenance. I am just puzzled by the people who enjoy exercise for itself. For me it is purely functional, I move to get somewhere, not because I enjoy it. That seems to be a fundamental drift between some people. And I know all about it, some of my best friends are exercise scientists

Absolutely Stefan! Excercise is functional for me as well...but its more a matter of 'If I pick up this weight, my body will maintain its strength and health'...rather than just movement. I'm not getting any younger, and love my food (like you I'm all about meat and potatoes lol...I grew up on a cattle ranch). Its either give up the food, or exercise lol. The choice for me at that point was easy .

I think you guys are right on the money. I have the same feelings about exercising, which I do three or four times a week. The way I get mentally prepared to exercise, something I'm not very fond of, is to tell myself it's the equivalent of putting money into a savings account, except in this case the savings account is my health and longevity. Certainly the best investment anyone can make.

Got the scale in that I ordered, and while I won't tell you my weight, I can tell you that I mostly consist of bacon. At least my body fat score is at 50%... Not that these thingies are very precise, but even with a 50% margin of error it would still be too high, so I take it as a sign that losing weight is a good idea So, on we go, bought plenty of fruits and veggies and there will be no alcohol until I lose the first 10 pounds. Once I got a hang of the eating part, I will think about more activity.

Almost had forgotten how good a bowl of cut-up ripe fruit can taste. How did that happen?

Stefan

+10

Haven't started mine yet. Well a little, but I have been eating way to much. I also am trying to kick my fat burning into high gear. Any way I will start at the gym when I get back. Driving 1200 miles will put some weight on no matter how you do it.

Just catching up here. Still working on getting into it. i signed up for the Weight Watchers online program about a week ago because this gives me a decent guidance about the food intake I have. I like that it provides structure but also some flexibility, even though their 'point system' takes some getting used to. But with phone/pad app and website access it is easy to track intake.

Bought a bunch of fruit today and will prepare a few things for the next days, especially for breakfast, that I can take to work rather than picking up junk somewhere on the way. Also got some cans of V8 in the fridge now which I actually like (the spicy kind) as 'snacks' but never thought of in recent months. And I got some King Arthur whole wheat flour for bread and such. My bathroom scale should arrive tomorrow, and I expect to be fully 'on track' by the weekend.

Once the diet side is prepared and planned out a bit better, I need to get my lazy behind to exercise. That might be the bigger barrier, will have to see how I set that up.

Anybody else working on this?

Stefan

@Stefan: I tried using Weight Watcher's online program and worked for me... or at least had me under control. (I stopped once they switched to the new point system.) For me, it didn't really lower my weight, but I lost a few cm. Don't be disheartened if the numbers don't go down very fast and make sure you measure yourself. Good luck! It's kind of hard to stick to and stay on top of how many points you consumed, but you can do it!!

I'm kind of late into this conversation, but if its not too late I'd like to join this support group. I end up eating out so often, which is a curse and a blessing because I start to feel super unhealthy no matter what I eat. I've lost 40+lbs since I was a teenager, and I'm still working on that last 10 lbs... It's not much, but I've been working on it for about 5 years and it just won't go down no matter what I do. I go to the gym and see a trainer when I can afford to do so.

My current favorite thing is sparkling water and seltzer. It kind of fill your stomach a little (granted you burp a whole lot) and makes me less temped to snack.